Plant-Based Protein Diet: Pros And Cons

The Benefits of Eating Plant-Based

A plant-based diet can have numerous benefits for your health as well as the environment. Below are just four reasons why eating more plants is a good idea:

1. Load Up On Nutrients

Plant foods contain critical nutrients like fiber and phytonutrients that are essential for our health.

Fiber is important for the body’s digestive, cardiovascular, and immune systems, while phytonutrients have immunity-boosting effects that are shown to reduce inflammation, slow cancer cell growth, and lower blood pressure.

Plant foods contain almost all of the nutrients that the body needs, including proteins, omega-3 fats, calcium, iodine, iron, zinc, folate, vitamins C, D, and K.

The saying goes that you should ‘eat the rainbow’ or put a variety of colors on your plate when you eat. This is because foods that are different colors usually have different types of nutrients in them.

There are many benefits to incorporating plant-based foods into your diet, including adding brightness and nutrients to your meals.

2. Improve your Health

Strong scientific evidence exists that demonstrates that many chronic conditions can be controlled or reversed by transitioning to a plant-based diet.

A 2017 study found that eating plant-based food significantly lowered blood pressure. The researchers believe that this is the most effective intervention, especially when it is coupled with exercise and weight loss.

The Permanente Journal has published another article suggesting that physicians should recommend plant-based diets to patients, especially those who suffer from high blood pressure, diabetes, cardiovascular disease, or obesity.

The study found that plant-based diets are an effective and low-risk way to improve health by reducing body mass index, blood pressure, and cholesterol levels, and reducing the number of medications needed to treat chronic diseases.

3. Maintain a Healthy Weight

According to studies, plant-based diets are usually linked with lower weights. This is largely because vegetables, fruits, whole grains, and legumes contain a lot of fiber, which makes you feel fuller for longer and prevents unhealthy snacking later in the day (or at night).

Meat, poultry, and processed foods are high in unhealthy saturated fats. By eating plant-based, you can limit the amount of these fats that you consume. The benefits of eating plant-based foods are interconnected and can often be linked to one another.

A lower body weight is associated with lower blood pressure, which is associated with a healthier heart, which means a lower risk of life-threatening conditions.

4. Reduce your Environmental Impact

Eating more plants is good for the planet. The animal agriculture industry emits large amounts of greenhouse gases into the atmosphere, contributing significantly to climate change. Furthermore, this industry takes up large tracts of land, often destroying natural habitats in the process, in order to create farmland for livestock and to grow crops to feed these animals.

The amount of water needed to produce one pound of animal protein is 100 times greater than the amount of water needed to produce one pound of grain protein. And a gallon of milk? It requires 1,000 gallons of water. Animal agriculture requires a large amount of water to function. It is estimated that it uses up over half of the world’s freshwater supply.

Some scientists believe that avoiding dairy products promotes reducing your carbon footprint. There is debate among scientists about how much animal agriculture contributes to global warming, but some believe that reducing meat consumption is a step towards food sustainability.

OK, so plant-based eating is healthy. You can’t be positive that you’re getting all the vital nutrients essential for keeping your body strong just by looking at protein levels. Let’s get into the details!

Downsides of Plant-Based Proteins

Eating a purely plant-based diet can be difficult to maintain in the short and long term. There are some drawbacks to a plants-only diet, but it is not necessarily detrimental.

1. Digestion

No matter which dietary philosophy we follow, it is important to make sure that we are able to digest, absorb, and use the nutrients in our food.

Certain plant-based proteins contain anti-nutrients that can interfere with the body’s ability to digest and absorb them.

We can decrease the negative effects of anti-nutrients by doing things such as soaking, cooking, fermenting, and sprouting.

Plant-based proteins are typically high in fiber and complex carbohydrates, both of which are beneficial to health. However, these nutrients can be difficult to digest if our gut isn’t functioning optimally.

2. Increased Volume of Plant-Based Protein

In order to consume enough protein, we may need to eating a lot of plant-based protein foods. This may not be possible for some people.

For example, a standard palm-sized piece of salmon contains 20 grams of protein. If we want to consume the same amount of protein found in 20 grams of quinoa, we would need to eat approximately three cups of the grain. It’s much easier to eat a palm-size piece of fish then to down three cups of quinoa in one sitting. In this way, animal proteins can be more efficient.

Vegans and vegetarians may need to consume protein powders as supplements if they are not able to get enough protein from food.

3. Food Allergies

Some of the most common allergens come from plant-based proteins, such as nuts, seeds, and soy products. This is especially true for children.

4. Missing Certain Nutrients

This means that, in order to get a balanced supply of all nine essential amino acids, you need to consume a variety of plant-based protein sources, Plant-based proteins are lower in some essential amino acids such as lysine, methionine and tryptophan. Therefore, to get a balanced supply of all nine essential amino acids, you need to eat a variety of plant-based protein foods. Other than the protein, plant-based foods usually do not contain Vitamin B12 or heme iron. They are also low in Vitamin D3.

Plant-Based Nutrients

Macronutrients are nutrients that the body needs in large quantities to stay fueled and healthy. Any healthy diet should contain proteins, carbohydrates and fats, according to scientists and nutritionists. It is important to eat a diet that includes all three of these nutrients in the right proportions.

If you eat too much or too little of one thing, it can have negative consequences for your body, like weight loss, fatigue, or always feeling hungry.

Below you’ll find a breakdown of each macronutrient and how much to get of each:

Protein

Proteins are the building blocks of the body. They permit the body to increase in size, construct and fix tissues, and help the body manage digestion. Proteins are broken down into amino acids during the digestive process.

Essential amino acids must be obtained through diet, while non-essential amino acids can be produced by the body. Many people are concerned about getting enough protein. You should consume 20-30% of your total daily calories from plant-based protein sources such as tofu, tempeh, soybeans, edamame, nuts, legumes, and whole grains.

Carbohydrates

Carbohydrates are the body’s primary energy source. The carbohydrates you eat are eventually broken down into glucose, which then provides fuel for your muscles and central nervous system during movement and exercise. The more active you are, the more carbs you need in order to stay fueled.

Fat

People tend to view fat as being bad because it is higher in calories than other nutrients and because certain types, like trans fats and saturated fats, can be bad for you if consumed in large quantities. Trans fats and saturated fats are found mostly in red meat, poultry, and full-fat dairy products, so it is advised to limit your intake of these items.

Unsaturated fats may not be as bad as we once thought and may actually be good for us. They help with energy, protecting our organs, and help us absorb nutrients.

Misconceptions about protein in plant-based diets.

A common concern among those hesitant to switch to a plant-based diet is getting enough protein. There are many foods that contain a lot of protein but no animal products.